Dave Rochon

The Open is 18 days away!!! 30 of us have signed up already, what are you waiting for? This is THE competition for all of us. If you have any questions regarding the Open please ask us or any coaches. If you think you shouldn’t sign up because you’re not good enough, this is where you are wrong. This is an event for you, you against you, nothing more. Maybe there are judges, a leaderboard, heat times and everything make it looks like a competition but in the end all of this doesn’t matter. The experience is going to be unreal, it’s going to be fun, you will do things you never thought possible, you will push yourself more than you think you could. You get to do all this with the Pyro community, with your friends. Sign up right now, here’s the link:
https://games.crossfit.com/

As much as we like to have 100% participation, to be realistic, it’s not gonna happen (well, by all means, impress us), this year would be absolutely epic if we get at least 50 of us. Talk to each other, if you signed up, mention it in class, share it on the community group, try to get more on board. Let’s do this!!!

Skills/strength

E2M12M (6 sets)
1 hip squat clean
1 hang squat clean
1 low hang squat clean
1 clean

Note: You will be limited from you hip squat clean on this, your ability to get under the bar will dictate how much weight you will be able to lift at this complex. If you’re having issues getting under the bar, you know what to do, technique first, consistency second and only then, intensity or load, work on technique!!! We cannot stress this enough. This is a great complex to work at your technique, be smart, train smart.

METCON

10min AMRAP

8 overhead lunge steps 95/65 alt
8 chest to bar pull ups

“CrossFit Total”

Back squat 1 rep
Shoulder press 1 rep
Deadlift 1 rep

Score is all 3 combined

The CrossFit total is Sunday. Classes at 9, 10 and 11. The CrossFit total is the combination of your 1 rep max shoulder press, 1 rep max back squat and 1 rep max deadlift

Gymnastics

Skills

The muscle up (bar or rings)

METCON

For time:

30 muscle ups

Weightlifting

Snatch, clean and jerk primer

Snatch complex
E2M10M
1 snatch high pull
1 hang squat snatch
1 snatch balance
1 overhead squat

Clean and jerk complex
E2M10M
1 clean high pull
1 hang squat clean
1 front squat
1 jerk

Note: For both complexes, build up to your max

Acc work
Partner glute ham raises
5-5-5-5

Firebreathers

Partner up!

For time:
100 cals row (while partner holds KB front rack) 53/35 switch as needed
PT 1 100 double unders, PT 2 KB front rack hold) 53/35
PT 2 100 double unders, PT 1 KB front rack hold) 53/35
100ft handstand walk, 25ft sections, each partner does 50ft, 25ft alternating

Note: Cals row, double unders can only be accumulated when the other partner is holding the Kettlebell in the front rack. This workout is part of a workout at the western classic coming up next weekend. Many of us are doing it so it’s a great time to prep and besides, it’s a fun workout

Rest 5min

5 rounds for time:

4 rope climbs (share as needed)
40ft partner fireman drag (20ft each)
10 burpees over the wall 48/40 (5 each)
40 wall balls 20/14 (share as needed but the ball cannot touch the ground, 10 burpees penalty)

Strength

Hang squat snatch

1-1-1-1-1-1-1

METCON

6 rounds for time:

5 power snatch 135/95
10 pistols

Scaled

6 rounds for time:

5 power snatch 95/65
10 box step ups 24/20

Firebreathers

6 rounds for time:

5 power snatch 165/115
10 pistols

Weightlifting

Last day of testing for this cycle. Time to see where you’re at. Saturday will be a fun weightlifting day to conclude this cycle. New cycle starting next week

Clean and jerk primer

Clean and jerk
1-1-1-1-1-1-1

Acc work
Bench press
10-10-10

Just planting stuff in your minds:
Festivus games
CrossFit Open
Pyromania III

Pull ups 3×5

Skills

10min EMOM alt min

2 ninja get ups
2 pull overs

METCON

“No barbells in sight”

7 rounds for time:

3 forward rolls
6 box jumps 36/30
9 handstand push ups

Registration and all the details for Pyromania III Wednesday. Pyromania III is going to be absolutely epic. Our biggest competition yet, multiple divisions, same sex partner, 3 days of awesome events, vendors, sponsors, massage therapists, food, drinks, musics, professional photography, professional videographer, everything you would expect from a world class event, except that is going to be at our gym, with our community and we’ll be sharing this with other communities. Best of all, this is a competition for EVERYONE! Literally, if you can walk, you can do this. The workouts and the movements will be for all skills level. How is this possible you ask? The art is the programming. Again, everything you need to know Wednesday. Stay tuned!

The Open is 23 days away! Have you signed up yet? Forget about your performance, forget about your rank on the leaderboard, it’s about you giving your best, being part of the biggest fitness event in the world, it’s about being part of the community. It’s going to be just like any other workouts at Pyro except that you will get a judge counting your reps and reinforcing proper range of motion. Today’s workout is to give everyone a taste of what the Open is going to be like. There’s nothing to be afraid of. You can do the workout Rx (as prescribed) or scaled. You will perform the workout and somebody in the class will judge you, then we’ll switch roles. Performing a workout while being judged is a bit different but from all things, it’s great to have somebody counting the reps for you. Judging is a demanding job, it requires you to be focus and to be strict in reinforcing the movement standards, in the end, if a rep didn’t hit the standards, that’s just a no rep. As an athlete being judged, always show respect to your judge, that goes for any competitions as well. Always perform a few reps before the workout with your judge and make sure you’re both on the same page. To sign up for the Open, follow the link below:
https://games.crossfit.com/

Pyro 2018 Open prep:

Rx
12min AMRAP
10 deadlifts
10 bar facing burpees
30 double unders

Deadlifts ladder: 135/95 185/135 225/155 275/185 315/225 365/255 405/285

Scaled
12min AMRAP
10 deadlifts
10 bar facing burpees
30 single unders

Deadlift ladder: 95/65 135/95 155/105 185/135 205/145 225/155 245/175

Note: For this workout, after each successful round, the athlete will load the barbell with the next weight for the respective ladder (Rx or scaled). The judge is not allowed to help the athlete with unloading or loading the barbell. Collar must be used for this workout. If the athlete completes the ladder, the last weight (405/285, 245/175) will be used until the time is up (good on you if you get there haha)

Deadlift standards: Bar starts on the ground, finishes with shoulder behind the bar with knees, hips full extended and the body in straight line, the bar can be dropped between reps. The bar cannot be bounced on the ground when doing multiple reps
Bar facing burpees standards: chest to the ground (sternum and higher makes contact), facing the barbell, 90 degrees, jumps over the barbell with a 2 feet take off and lands on 2 feet
Double unders standards: The rope goes twice under the feet with one jump
Single unders standards: The rope goes once under the feet, 2 feet jumps required

Weightlifting

Snatch Primer

Snatch 1-1-1-1-1-1-1

Acc work
GHD sit ups
15-15-15
Hip extension
15-15-15

We just finished a 8 week cycle, time to see where we’re at. Clean and jerk Tuesday. Saturday will be a fun day, complex and a barbell cycling wod. Next cycle start next week for 8 weeks. Time to go back to basics, technique focus on the 1st 2 weeks, there will be lots high hang, hang pull movements, snatch balance, skills to get better at getting under the bar, more barbell cycling and complexes, really excited about the next cycle.

5 rounds for time:

15 cals bike

12 dumbbell deadlifts 50/35
9 dumbbell hang power cleans 50/35
6 thrusters 50/35

The CrossFit total is Sunday February 4th. Time to test our maxes. Let’s PR this thing

Strength

Front squat
3-3-3

Thrusters
3-3-3

Jerk
3-3-3

METCON

“AMAZEBALLS”

For time:
50 med ball walking lunges 20/14
40 med ball cleans 20/14
30 med ball situps 20/14
20 wall balls 20/14 11/10ft
10 med ball pull ups 20/14

Note: The wall balls are at a higher target for this workout. For the med ball pull ups, ball between your legs, just like a weighted pull up